Tempeh vs. Béchamel sauce — In-Depth Nutrition Comparison
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How are tempeh and béchamel sauce different?
- Tempeh is higher in copper, manganese, iron, phosphorus, magnesium, vitamin B3, vitamin B2, and vitamin B6; however, béchamel sauce is richer in vitamin B12.
- Daily need coverage for copper for tempeh is 61% higher.
- Tempeh contains 54 times more manganese than béchamel sauce. While tempeh contains 1.3mg of manganese, béchamel sauce contains only 0.024mg.
- Tempeh has less sodium.
Tempeh and Sauce, homemade, white, thin are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +440% |
| Contains more PotassiumPotassium | +152.8% |
| Contains more IronIron | +1185.7% |
| Contains more CopperCopper | +4207.7% |
| Contains more ZincZinc | +171.4% |
| Contains more PhosphorusPhosphorus | +163.4% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +5316.7% |
| Contains more CalciumCalcium | +13.5% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin B2Vitamin B2 | +94.6% |
| Contains more Vitamin B3Vitamin B3 | +911.5% |
| Contains more Vitamin B6Vitamin B6 | +424.4% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +21.9% |
| Contains more Vitamin B12Vitamin B12 | +275% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.56mg | 0.013mg | 61% |
| Manganese | 1.3mg | 0.024mg | 55% |
| Protein | 20.29g | 3.77g | 33% |
| Iron | 2.7mg | 0.21mg | 31% |
| Phosphorus | 266mg | 101mg | 24% |
| Polyunsaturated fat | 4.3g | 1.586g | 18% |
| Magnesium | 81mg | 15mg | 16% |
| Vitamin B3 | 2.64mg | 0.261mg | 15% |
| Sodium | 9mg | 328mg | 14% |
| Vitamin B6 | 0.215mg | 0.041mg | 13% |
| Vitamin B2 | 0.358mg | 0.184mg | 13% |
| Vitamin B12 | 0.08µg | 0.3µg | 9% |
| Vitamin A | 0µg | 73µg | 8% |
| Zinc | 1.14mg | 0.42mg | 7% |
| Potassium | 412mg | 163mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Fats | 10.8g | 6.73g | 6% |
| Selenium | 0µg | 3.3µg | 6% |
| Folate | 24µg | 9µg | 4% |
| Calories | 192kcal | 105kcal | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 14.1mg | 3% | |
| Saturated fat | 2.539g | 2.152g | 2% |
| Vitamin B1 | 0.078mg | 0.055mg | 2% |
| Calcium | 111mg | 126mg | 2% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Monounsaturated fat | 3.205g | 2.67g | 1% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Vitamin B5 | 0.278mg | 0.339mg | 1% |
| Net carbs | 7.64g | 7.3g | N/A |
| Carbs | 7.64g | 7.4g | 0% |
| Sugar | 4.78g | N/A | |
| Fiber | 0.1g | 0% | |
| Tryptophan | 0.194mg | 0.046mg | 0% |
| Threonine | 0.796mg | 0.147mg | 0% |
| Isoleucine | 0.88mg | 0.198mg | 0% |
| Leucine | 1.43mg | 0.32mg | 0% |
| Lysine | 0.908mg | 0.259mg | 0% |
| Methionine | 0.175mg | 0.082mg | 0% |
| Phenylalanine | 0.893mg | 0.157mg | 0% |
| Valine | 0.92mg | 0.219mg | 0% |
| Histidine | 0.466mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +438.2% |
| Contains more FatsFats | +60.5% |
| Contains more OtherOther | +12.5% |
| Contains more WaterWater | +35.2% |
~equal in
Carbs
~7.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +171.1% |
| Contains less Sat. FatSaturated fat | -15.2% |
